Keto Butternut Squash Recipes: A Comprehensive Guide

Butternut squash, with its sweet and nutty flavor, is a versatile ingredient that can be enjoyed in various dishes. While it is a starchy vegetable, it can be incorporated into a ketogenic diet in moderation. This article explores various keto butternut squash recipes, offering tips and tricks to keep the carb count in check while maximizing flavor.

Understanding Butternut Squash and Keto

Butternut squash contains around 9g net carbs per 100g. The key to enjoying it on a keto diet is moderation and careful consideration of other ingredients. By pairing it with low-carb ingredients and using it in smaller portions, you can create delicious and satisfying keto-friendly meals.

Keto Butternut Squash Soup

A creamy and comforting low-carb butternut squash soup is a family favorite for autumn and winter, ready in just 25 minutes. The secret ingredient to keep the carbs down is cauliflower.

The Secret Ingredient: Cauliflower

Cauliflower adds thickness and creaminess to the soup without significantly increasing the carb count. This allows you to enjoy the butternut squash flavor without using a large amount of the starchy vegetable.

Recipe Variations

• Roasting the Vegetables: Roast the cauliflower florets for about 25 minutes and the butternut squash for about 45 minutes on a parchment-lined baking sheet at 200°C (390°F) before adding them to the soup to intensify their taste.
• Adding Coconut Milk: Replace ¼ cup (60ml) of the chicken stock with unsweetened coconut milk or coconut cream for an even creamier result.
• Changing the Spices: Use ginger, cinnamon, and nutmeg instead of rosemary and thyme for a warm, mellow variation.
• Making it Vegetarian: Use vegetable stock instead of chicken broth.

Other Ways to Add Thickness

• Almonds: Add ¼ cup (40 grams) of blanched almonds to the soup. The nuts will soften during cooking and can be pureed alongside the soup.
• Xanthan Gum, Ground Chia Seeds, or Gelatine: Try ½ teaspoon of xanthan gum and 1-2 teaspoons of ground chia seeds or gelatine.

Serving Suggestions

Top the soup with olive oil and optional cracked black pepper, fresh thyme, and a swirl of cream (dairy heavy cream, coconut milk, or sour cream).

Read also: Easy Low-Carb Cheese Crackers

Pair the soup with low-carb chia crackers, keto seed crackers, keto dinner rolls, or toasted microwave keto bread with extra butter.

Recipe

Ingredients:

• 3 tablespoons of butter, ghee, or olive oil
• Celery
• Butternut squash
• Cauliflower
• Garlic
• Onion powder
• Thyme
• Rosemary
• Salt and pepper
• Chicken stock
• Olive oil
• Optional cracked black pepper, fresh thyme, and a swirl of cream

Instructions:

1. Heat butter in a large saucepan.
2. Add the celery, butternut squash, cauliflower, garlic, onion powder, thyme, rosemary, salt, and pepper and fry on medium heat for 3-4 minutes.
3. Add chicken stock and simmer for about 10-15 minutes or until the squash is soft.
4. Transfer to a blender and blitz until smooth.
5. Taste and adjust seasoning to your liking.
6. Top with olive oil and optional cracked black pepper, fresh thyme, and a swirl of cream.

Storage

Store in the fridge in an airtight container for up to 3 days or in the freezer for up to 6 months.

Keto Maple Roasted Butternut Squash

This recipe provides a sweet and savory side dish loaded with warm and comforting fall flavors. The keto version uses sugar-free maple syrup to maintain a low carb count.

Ingredients

• Butternut squash cubes
• Olive oil
• Sugar-free maple syrup
• Cinnamon
• Rosemary
• Salt
• Pepper
• Chopped toasted pecans (optional)

Instructions

1. Preheat oven to 400°F (200°C).
2. Add the butternut squash to a large mixing bowl.
3. Pour the olive oil, cinnamon, rosemary, salt, pepper, and half the maple syrup over the top.
4. Toss to combine, making sure each piece is well coated.
5. Pour onto a baking sheet lined with parchment paper or a Silpat, spreading out into an even layer.
6. Bake for 25 minutes, then remove from the oven.
7. Add the remaining maple syrup and toss, increase the temperature to 425°F (220°C) and bake for 10 more minutes or until cooked through and slightly caramelized.
8. Top with the chopped toasted pecans and serve.

Tips for Preparing Butternut Squash

• Slice off both ends of the squash.
• Peel the squash using a sharp paring knife or find it already peeled and cubed in the produce section.
• Roast the seeds for a nutritious snack.

Keto Butternut Squash Risotto

This ultra-satisfying and easy-to-make risotto offers a rich and creamy texture while remaining low in carbs.

Ingredients

• Butternut squash
• Fresh sage
• Rosemary
• Nutmeg
• Garlic

Serving Suggestions

Serve with cooked crumbled bacon or pancetta piled on top.

Read also: Keto Calorie Counting: A Detailed Guide

General Tips for Keto Butternut Squash Recipes

Pairing with Other Foods

Roasted butternut squash pairs well with air fryer pork chops, bacon, eggs, cheese, and walnuts.

Carb Cycling

Butternut squash can be used for carb cycling, providing a source of whole and unprocessed carbohydrates.

Cutting Butternut Squash

1. Wash and dry the butternut squash.
2. Cut off both ends carefully with a sharp chef's knife.
3. Peel the squash.

Sweeteners

Use Brown Sugar Swerve in place of regular brown sugar for a sugar-free, low carb/keto, and gluten-free option. Paleo-friendly sweeteners like coconut sugar can also be used.

Low Carb Butternut Squash Soup Recipe

This delightful soup features roasted butternut squash and cauliflower in a creamy broth packed with fresh herbs, onion, and garlic.

Ingredients

• 3 pounds butternut squash, halved lengthwise, seeds removed
• 2 pounds cauliflower, cut into pieces
• 3 tablespoons olive oil
• 1 teaspoon kosher salt
• ½ teaspoon black pepper
• 3 tablespoons unsalted butter
• 1 cup yellow onion, diced
• 2 teaspoons kosher salt
• 6 cloves garlic, minced
• 2 tablespoons fresh sage, minced
• 2 tablespoons fresh thyme leaves
• 1 teaspoon smoked paprika
• ½ - 1 teaspoon black pepper
• ½ teaspoon red pepper flakes
• ½ teaspoon ground nutmeg
• 4 cups chicken broth
• 1 cup heavy whipping cream

Instructions

1. Preheat the oven to 400°F (200°C).
2. Prepare two large baking sheets with parchment paper.
3. Add cauliflower and butternut squash to the baking sheets, and coat with olive oil, then season generously with salt and pepper.
4. Roast until golden brown and fork tender, about 35-45 minutes, tossing halfway through.
5. Meanwhile, in a large stock pot or Dutch oven, melt the butter over medium heat.
6. Add in onion, with a pinch of salt and cook until softened and translucent, about 5-7 minutes.
7. Once softened, add in fresh herbs, spices, and garlic, and cook until garlic is fragrant, about 30 seconds.
8. Add in the roasted cauliflower and squash, then pour in stock and simmer for 10-15 minutes.
9. After 15 minutes, stir in heavy cream to warm through. Adjust seasonings to taste.
10. Transfer soup mixture to a blender or use an immersion blender to puree the soup.
11. Once smooth, ladle into bowls and garnish with sour cream or heavy cream, salt, pepper, and herbs.

Tips and Substitutions

• Dairy-Free/Vegan: Substitute butter with olive oil or a butter substitute. Replace heavy cream with full-fat, unsweetened coconut milk. Use vegetable broth instead of chicken broth.
• Dried Herbs: Substitute fresh herbs with dried herbs, using about ⅓ of the amount.
• Alternative Cooking Method: Simmer the squash and cauliflower in the broth alongside the aromatics until soft, about 20-30 minutes, then puree.

Read also: Magnesium Supplements for Keto

tags: #keto #butternut #squash #recipe